Workout:
Front Squat @ 135# (10-9-8-7-6-5-4-3-2-1) +
Pull-up (1-2-3-4-5-6-7-8-9-10)
Time = 14:38
Workout:
5x Ring Dip +
7x Toes-to-bar +
90x Jump Rope
12min AMRAP
AMRAP = 6 Rounds + 5x Ring Dip + 7x Toes-to-bar + 7x Jump Rope
Workout:
The following was done every minute on the minute for 20min.
3x Deadlift @ 315# (1-10min) +
2x Deadlift @ 315# (11-15min) +
1x Deadlift @ 315# (16-20min)
Workout:
“Murph”
Run 1 Mile +
100x Pull-up +
200x Push-up +
300x Squat +
Run 1 Mile
Done with 20# vest.
Pull-ups, push-ups, and squats were partitioned as needed.
Time = 1:20:30
This is the first time I’ve done this one. Wow…. My arms and legs were still a bit fried from the 100x push-up and 300x squat I did two days before hand. I’m glad I finally tackled this one. Done in honor of Memorial Day.
Workout:
10x Push-up +
30x Squat
10 Rounds
Time = 13:54
Drove 10 hours yesterday with no workout so my legs were really tight going into this one. I’m in Virginia for a wedding this weekend so this one was done in the hotel gym. All they had was a bunch of cardio equipment. I was excited to see an air dyne but it was broken… Go figure. This is always a good quick and brutal workout when no weights are available.
Workout:
Should Press 1RM
Then:
3x Squat Snatch @ 115# +
6x Pull-up +
9x Ball Slam @ 20#
12min AMRAP
Press = 140#
AMRAP = 6 Rounds + 1x Snatch
Workout:
Deadlift 1RM
Then:
10x Burpee +
20x Sit-up
5 Rounds
Deadlifting = 415#
Couplet = 7:34
I got greedy on the deadlift. I went from 415# (last successful lift) and jumped to 435# (5# over my pr). Not smart after having just gotten over a couple weeks of back problems. I almost cleared it but my back was rounded and even though I was standing with the bar was well above my knees I couldn’t lock it out for the rep to count. Hurt my ego more than anything…
Workout:
Shoulder Press
3-3-3-3-3
Then:
15x KB Swing @ 53# +
15x Push-up +
Run Lap
15min AMRAP
Press = 95#-105#-110#-115#-125#
AMRAP = 6 Rounds + 15x KB Swing + 3x Push-up
Workout:
Squat
5-5-5-5-5
Then:
15x Front Squat @ 135# +
30x Pull-up
4 Rounds
Squat = 135#-185#-205#-225#-235#
FS/PU = 25:46
BK King Transformer by Josh Nizzi
Yes.